Be Strong Blog

Diastasis recti is something often talked about after pregnancy as we start to address the changes that have happened to the body during pregnancy and continue to happen postpartum. The thing is though, you can start addressing diastasis during your pregnancy and steps you take then can make a difference in the amount of abdominal separation that happen. First off, what is diastasis recti?

The most significant muscle stretching in the core happens along the rectus abdominus and impacts the connective tissue called the linea alba. The rectus abdominus muscle consists of two sets of muscle bellies that run parallel and are held together by a connective tissue called the linea alba which runs from the sternum to the pubic bone. As baby grows and the uterus expands, the muscle bellies can separate and the linea alba stretches thin which is what creates diastasis recti.

So, what to do?

The two most important things you can do at all times during pregnancy are:

Keep an awareness to good posture with particular attention to avoiding pelvic tilt forward and pushing the ribs forward. The great news? This is counterbalanced by "hugging" baby in!

Movements to avoid during pregnancy:

Thrusting ribs forward

Deep twisting

Core work like crunches

Doing a crunch shortens the recti muscles and actually makes any separation worse. When the muscles shorten they bulge out in the middle. Crunches also increases pressure in the pelvic bowl area. This can weaken the pelvic floor muscles and contribute to pelvic organ prolapse.

One of the biggest triggers and easies to address is how to lay down and get up properly from bed:

To lay down:

While still sitting on the side of the bed, focus on hugging baby in toward the spine.

With this engaged, lay down on your side and bring the legs up on to the bed.

Most importantly lay head down on the pillow while on the side (this should be the last thing down)

Hug baby in again as you roll on to your back.

To get back up:

Most importantly, keep head down as you roll over, if you lift your head you’re essential doing an abdominal crunch (big diastasis no-no)

Hug baby in as you roll to your side and keep that engagement as you use your hands to press you up.